WOD Sunday 11.08.13

workout of the day WOD

Difficulties mastered are opportunities won.
— Winston Churchill

Get out of your comfort zone.

Main Set:

Carry a back pack with 30% of your bodyweight (fill it with sand bags, water bottles, bricks, etc…).

During a 3-5 mile hike:

6-8 alternating leg step ups on raised box or stairs
6-8 Squats
6-8 dead lifts (lift sandbag)
Recover between each set — 3 sets

Plank for 10-60 seconds
4-20 pushups (modified if needed)
4-20 tricep dips
Recover between each set — 3 sets

Take pack off and use as weight.

6-8 over head squats
6-8 over head push presses

Be sure to warm up and cool down.

WOD Intensity Scores

Strength Endurance Speed
 Strength: 4  Endurance: 3 Speed: 1

*1 = least intense, 5 = most intense


WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

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